3-Day Full Body, BW
Whether you're short on time, traveling, or just getting back into a routine, this 3-Day Full Body Bodyweight Program will help you move better, get stronger, burn fat, and boost your energy fast. Each workout blends mobility, strength, and cardio-based intervals to leave you feeling strong & ready for anything.
GOAL: Just Move
DIFFICULTY: For Everyone
DURATION: 6 Weeks, 3 Days a Week
AVG LENGTH: 30-40 Minutes
EQUIPMENT: Bodyweight only
TRAINING SPLIT:
Day 1: Full Body Bodyweight - Athletic Foundation
Day 2: Full Body Bodyweight - Volume & Flow
Day 3:Full Body Bodyweight - Power & Core
WHAT’S INCLUDED:
App, Desktop Access, & eBook
6-Week 3-Day Full Body BW Program
Exercise Demonstration Videos
Weight Logging & Tracking
Nutrition Guide, Supplement Guide, & Macro Guide
Private Group Access
No subscription or reoccurring fees for the Don Saladino app. The app is FREE. Your purchased programs will be stored & accessed within your app account.
ABOUT THE PROGRAM
No Gym. No Dumbbells. NO PROBLEM.
Whether you're short on time, traveling, or just getting back into a routine, this 3-Day Full Body Bodyweight Program will help you move better, get stronger, burn fat, and boost your energy fast. Each workout blends mobility, strength, and cardio-based intervals to leave you feeling strong & ready for anything.
🏋🏻♂️TRAINING SPLIT
+ Day 1: Full Body Bodyweight - Athletic Foundation
+ Day 2: Full Body Bodyweight - Volume & Flow
+ Day 3: Full Body Bodyweight - Power & Core
🟢 Includes 3 strategic progressions over 6 weeks
🛠️ PROGRAM STRUCTURE
Day 1: Full Body Athletic Foundation
+ A well-rounded session that blends mobility, lower-body strength, pushing power, and core control.
+ Focuses on movement quality, joint prep, and establishing full-body strength patterns.
Day 2: Full Body Volume & Flow
+ A dynamic mix of functional mobility, volume-based strength work, and athletic movement.
+ Improves movement efficiency while building total-body endurance and coordination.
Day 3: Full Body Power & Core Stability
+ Combines explosive bodyweight drills with deep core and stability training.
+ Designed to challenge your control, balance, and conditioning in a compact, high-output format.
Ready to train anytime, anywhere—no equipment, no excuses? Buy the 3-Day Full Body Bodyweight Program & start building strength, burning fat, and feeling unstoppable today!
DAY 1 BREAKDOWN:
🔍 BODYWEIGHT STRENGTH - This workout is designed to build a strong foundation by focusing on mobility, stability, and overall body control. It prepares your body for more challenging exercises throughout the program, helping you develop a balanced strength base and improve functional movement patterns that will enhance your overall fitness.
🧘 A BLOCK: Activation / Mobility
A1: Lunge to Reach – Opens hips and thoracic spine to prep for full-body movement
A2: Single Leg Glute Bridge – Activates glutes and stabilizers for better lower body control
A3: Hip 90/90 with Transitions – Improves hip mobility and internal/external rotation
A4: Cats & Dogs – Warms up the spine and promotes core awareness
🟢 Purpose: Activate key muscles, improve mobility, and prime the body for a safe and effective strength session.
🦵B BLOCK: Lower Body Strength
B1: Seesaw Lunge – Challenges balance, coordination, and leg strength through a dynamic pattern
B2: Lateral Lunge – Strengthens adductors and glutes while improving lateral movement
🟢 Purpose: Build foundational lower body strength and mobility with controlled, functional movements.
💪 C BLOCK: Upper Body Strength
C1: Push-Up – Builds upper body pushing strength and core integration
C2: Prone W Press – Activates postural muscles and improves shoulder health
🟢 Purpose: Develop pressing strength while reinforcing posture and shoulder function.
🥵 D BLOCK: Core Stability
D1: Side Plank Elbow to Knee – Enhances oblique and hip flexor strength with anti-rotation control
D2: Reverse Crunch – Targets lower abdominals while minimizing spinal strain
🟢 Purpose: Strengthen the core through controlled, functional movements that support full-body training.
🏁 E BLOCK: Conditioning Finisher
E1: High Knees Intervals – Elevates heart rate and finishes the session with explosive energy
🟢 Purpose: Boost cardiovascular output, improve athleticism, and leave you feeling energized.
Ready to train anytime, anywhere—no equipment, no excuses? Buy the 3-Day Full Body Bodyweight Program & start building strength, burning fat, and feeling unstoppable today!
